4 Day Traditional Yoga and Heritage Site Tour in Kathmandu, Nepal

Day 1

On your arrival, the team will pick you up from the airport and transfer to the hotel. This evening, you will be introduced with your yoga guru, yoga Instructor briefing of the program details, and dinner at the hotel.

Day 2

• 05:00 Wake up
• 06:00 Sit down at any easy posture starting pranayama - Bidduut pranayama, Kapalvati, Anulom Bilom, Agnisar, Bhramari, Om chanting mantra.
• 07:00 Posture, Surya Namaskar, Hirdya Asan
• 07:30 Kaya mudras. Kaya mudra is an advanced form of pranayama.
• 08:00 Yoga Nidra with cosmic sound therapy
• 08:30 Rest and have a shower
• 09:00 Breakfast (local organic Nepali, food chapati 2 to 4 pieces, beans curry, seasonal fruits, a glass of cow milk, and juice)
• 10:00 Drive to Sywambhunath Stupa also called the Monkey Temple,
• 12:00 Noon drive to Patan historic and culture city,
• 13:00 Vegetarian lunch at Patan City -(you can have a very good view of Patan Durbar square)
• 14:00 Drive to Pashupatinath Temple
• 15:30 Drive to Boudhanath Stupa of Boudha ,explore the day
• 16:30 Drive back to the ashram
• 17.00 - 18:00 Start soul meditation. This meditation is for everybody who has a passion to know the truth and wants to self-realization
• 19.00 Dinner

Benefits of soul meditation

• Provides peace of mind and bliss
• Awakening and purification of the chakras (energy centers)
• Increased acceptance of oneself
• Helps to live in the present moment
• Expansion of consciousness
• Increase self-actualization
• Changes attitude toward life
• Creates a deeper relationship with your god
• Attain enlightenment

Day 3

• 06:00 Wake up
• 07:00 Sit down at any easy posture starting pranayama - Bidduut pranayama, Kapalvati, Anulom Bilom, Agnisar, Bhramari, Om chanting mantra.
• 07:00 Posture, Surya Namaskar, Hirdya Asan
• 08:00 Yoga Nidra with cosmic sound therapy
• 08:30 Rest and have a shower
• 09:00 Breakfast (local organic Nepali, food chapati 2 to 4 pieces, beans curry, seasonal fruits, a glass of cow milk, and juice)
• 10:00 Drive to Sywambhunath Stupa also called the Monkey Temple
• 12:00 Noon drive to Patan historic and culture city,
• 13:00 Vegetarian lunch at Patan City -(you can have a very good view of Patan Durbar square)
• 14:00 Drive to Pashupatinath Temple
• 15:30 Drive to Boudhanath Stupa Boudha, visit some monasteries,
• 16:30 Drive back to the ashram
• 17:00 - 18:00 Ayurvedic massage. Soft and relaxing massage therapy,

Day 4

Warm up your body Surya Namaskar (sun salutation) - Stretching body and various posture

Pranayama is a core yogic practice that involves the regulation and control of breath.

Prana - Life force or vital energy

Ayama - Extension, expansion or control

Pranayama means expanding or controlling the life. It is considered a bridge between physical body and the mind - (mental and spiritual) and is one of the eight limbs of Ashtanga yoga as outlined by Patangali yoga sutra. End your program extend your holiday or onward journey drop at airport

Benefits of pranayama

• Improve lung capacity and respiratory health
• Balance the Nervous system ( Reduce street, anxiety)
• Purifies nadis ( energy channels )
• Enhance concentration and clarity
• Balance seven chakra of human body
• Boosts immune function
• Supports emotional and mental stability
• Prepare the mind for meditation.

Types of Pranayama

• Nadi Sodhana (alternate nostril breathing) - Cleanses nadis - energy channels (balance the left and right brain), calms the mind, relieves stress and anxiety.
• Anulom Vilom - Inhale breath through one nostril exhale through the other. Balances energy and reduces mental tension
• Bhastrika - Bellows Breath - Technique - Slowly but forceful inhalation and exhalation using abdominal muscles. Effect:- Energizing remove toxins , Improve Oxygen flow
• Kapalbhati - Technique- Passive inhale-forceful exhale through the nose - Effects - Detoxifies body. activates brain and digestive fire.
• Bharamari (Humming Bee Breath - Inner Om chanting) Inhale deeply and exhale with humming sound like Bee.-- it makes Calms nervous system . helps insomnia and emotional tension.
• Uijayi (Victorious Breath) slight constriction of the throat during slow, deep breathing - Builds heat helps focus during meditation and asanas .
• Sheetali and Shitkari -Inhaling through a rolled tongue or through teeth and exhaling through nose- Cools body and mind reduces anger and stress.
• Om Chanting - chanting start from Muladhar chakra continue to sahsradhar Chakra--Active all nervous system includes body and mind

Steps of Practicing Pranayama

• Sit is a comfortable meditation posture --Padmasana or Sukhasana
• Keep spine erect and eyes closed
• Relax your body and bring attention to your natural breath
• Begin with basic techniques like Anulom Vilom or Nadi Sodhana
• Gradually increase the duration and intensity under guidance
• Practice on an empty stomach and in well verified space.

Precautions

Always practice under the guidance of a train teacher if new

Avoid forceful breathing if high blood pressure heart disease or pregnancy

Start slowly and build gradually

Finally, Pranayama is more then breathing technique - It's a way to harmonize body, mind, and soul with consistent practice it leads inner peace, clarity, Spiritual growth and better health.

You can adopt a yogic lifestyle and help them in doing practice rightly. So later when they pursue yoga teaching as a career or just teaching part-time, they should be able to teach correctly to deliver the optimum benefits of yoga science.